09/29/2009
Tuesday 023
Warm-up: Hydrate and get two light sets of pull-ups in (5 to 10 repetitions each). Jump rope or run for 5:00 minutes and stretch out. Swimmer's stretch, Cossack's stretch, lower body stretches and shoulder rotations at a minimum before beginning. Make sure you're warmed up and ready before beginning.
WOD: Weighted pull-up routine with 40 to 50% of your one rep max. 2 sets of 3 repetitions for each grip. Regular grip (palms facing away), reverse grip (palms facing you), palms alternating (one overhand and the other facing away), reverse grip narrow and lastly wide grip. Touch the top part of your chest if you can to the bar and you should be barely completing each set or your weight is too light.
Strength: Rest
Endurance: 8 x 50 meter swimming sprints or run 200 meters with a rest of 5 times the amount of time it took you to swim or run. Power output should remain in the neighborhood of 80 to 90 % of your fastest swim or run. Did 200m rowing instead
Coach's comments: Equipment needed, weights, bar and place to do either a swim or a run. If you�re stacking workouts get the WOD done first then knock out the endurance portion later in the day.

Full Body Weights

I was out of town so I did a weight workout at a hotel gym.

Krav Maga

Drilled last week's stuff plus we learned about defending and attacking after a round house attack.

No Workout Today...no good reason

Red Leaves Workout

Yesterday I was travelling so I didn't work out.

Today

DB Bench 3 sets
pullups 3 sets
rows 3 sets
MPress 3 sets
curls
tricep ext
situps

Run

I needed to fit a workout in so I did a run instead. I ran 24 minutes.

Krav Maga

I did a one hour one on one session in self defence. Sweet...I was sweaty...

Thursday

Thursday 011
Warm-up: Jump on that rower and warm up. Pull a slow 750 meters or run for 800. 3 sets of 10 squats, stretching out the legs hamstrings, glutes and quads between each set. 2 rounds of pull-ups and you’re ready to begin.

WOD: 6 x 500 meter rows with 4 minute rests between. Target goal should be fast and consistent (1:30 - 1:40 per 500 m) for all six iterations. I'm not this fast!

Strength: Straight leg dead lifts- 3 sets of 10, 8, 6, repetitions (raising weight as repetitions drop) with each leg. Final reps should be near failure. 2 sets of dumbbell lunges (25-50 lbs) and lastly, 3 sets of 20 hanging leg raises.

Endurance: Speed endurance 100m- Mark out a distance of 100 meters. Begin by gradually accelerating from 25%-90% for the first 60 meters . Sprint all out the last 40 meters. Slow down gradually, turn and repeat. 2 minutes on and 2 minutes off for 6 rounds.

Coach’s comments: Equipment needed- Rower, barbell, dumbbells, weights and somewhere to run. Both the WOD and the Endurance workouts for today are to be fast and build on a blend of endurance and power. Push and push hard for all the sets, these are preparing you for longer and more brutally intense distances.
3...2...1... Go!

Wednesday 010
Warm-up: Jog 800 meters before moving onto shoulder rotations, swimmer’s stretch and 2-3 sets of light dips. Are you ready for these?
WOD: Max weighted single repetition dip. Follow with weighted dips 5 sets of 3 repetitions (80% of max-1 pood) followed by 3 sets of max dips without weight.
Strength: Barbell hanging cleans and push jerk (135 lbs) 5 sets of 3 repetitions, Dumbbell shoulder presses- 2 sets of 10, 8, 6, repetitions (raising weight as repetitions drop). Dumbbell curls and Tricep extensions- 5 sets of 5 reps each.
Endurance: Rest
Coach’s comments: Equipment needed- Barbells, weight, rings or bars for dips. Ignore some of the comments on the video. He has a great range of motion i.e. all the way down and all the way up. Nail those maximums so you know where you are and where you want to go.
3...2...1... Go!

Sealfit

Warm-up: Light jog or jump rope for 3 minutes, follow up with 2 sets of 10 pushups, 5 pull-ups and 15 crunches. Hydrate and stretch out before getting ready for the workouts.

WOD: Every minute on the minute- 3 dead lifts (135-155 lbs), 3 pushups and 3 pull-ups for :20. Score the total number of rounds completed and weight of the dead lift. After failure, rest 1 minute and continue for the duration. 20+ rounds

Strength: Rest

Endurance: Hydrate and knock out a 4-mile timed run.(only ran two miles to get home in time)

Sealfit

Warm-up: Half mile jog, 2 sets of 5 pull ups, push-ups and knees to elbows. Focus on shoulder rotations, swimmer�s stretch and those lower extremities.
WOD: Rest
Strength: Incline press 3 sets of 3, Bench press 3 sets of 3, dumbbell pull overs 3 x 10 and reverse grip pull ups 3 max sets. Can�t forget those abs, 4 sets of 15 v-ups.
Endurance: 4 rounds of 400 meter sprints. Walk 400 meters (approx 4 minutes) between each sprint. Wrap up with � mile jog for a cool down.

Weekend

Canoe Trip up North

Rest Day...sort of ...

CFWUX3

7 sets of pushups, situps/abs, dips and 4 sets of pullups

curls and some tricep pushdowns

Needed a break for my legs

I've been eating pretty consistently in the zone but today I went out for lunch and had a treat and last night I had a treat too.

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SEALfit.com

warm up
3 bear crawls
some kb swings

Angie:
50-40-30-20-10
double unders and situps
12:00 total time...did a lot of du but not 100%
did 3x for su

3 sets of max reps bench at 135-28-15-11
25 stepups

Warm up with squats, pushups and stretches

2-4-6-8-10-12-14-thrusters @ 95#
14-12-10-8-6-4-2 pullups supposed to be weighted but I did body weight

Time 8:34

Run:

4x100m at 50%
3x100m at 70%
2x100m at 90%
2x100m at 50%

Push, Pull and Swing

Warm Up: Sand Bag Drills
Strength: Find 1RM Shoulder Press-115#
Stamina: 5 rounds: 3 x SP @ 80% 1RM, 20 x SDHP (2 pood/70# KB), 20 steps walking lunge
13:34
Work Capacity:
AMRAP 20 minutes: 10 Thruster (95#), 15 Pullups, 20 KB Swing (55#)
4 rounds with one minute left...I was toast
Durability: 3 rounds: Row 500, 20 GHD situps, Hip Mobility

zone eating

yesterday was completely out of the zone.... and Thursday night I had some beers. Saturday was awful eating as well but I did eat a zone meal for supper:\

Spaghetti Squash and pasta sauce with some meat and some olives

Double Ouch

Double ouch

Warm Up: 40-30-20-10 Wall Ball, Double Unders
15-15-15-15
Strength: Find 3RM Back Squat-205
Stamina: 5 rounds: 2 x BS @ 3RM, 15 (10)x Squat jumps, Sampson stretch
Work Capacity:
5 Rounds for time:15 Deadlifts @ Bodyweight10 Burpee Box Jumps-too tired
Durability: jog 1 mile, then 15 minutes yoga or active stretch-too tired

Disaster

Warmup
max kb swings at 55#-50
max ohsquats at 85-12
run 400m
max push press at 85-20
max air squats in one set 30
run 400m

Running Angie
run 40 pullups
run 50 pushups
run 50 situps
run 50 air squats
ran about 800m per time

36:00

Bench

Warmed up

6 sets of Bench at 1 Rep

205 and 215

Workout

cfwux3

Row 1000m
21xthrusters at 85#
21 pullups
Row 750m
15 x thrusters @ 85#
15 x pullups
row 500m
9 thrusters
9 pullups